The Preferred Body Fuel

 1 of 6 essential nutrients  Main source of the body’s energy  Sugars, starches, and fibers  Made of carbon, hydrogen, and oxygen  4 calories of energy per gram  Basic sugar unit – saccharide

 Single sugar unit (aka “simple sugars”)  Smallest carbohydrate unit  Glucose – blood sugar – body’s source of energy  Fructose – found in fruit  Galactose – found in milk bonded to glucose

 2 sugar units bonded together  Broken down to monosaccharides during digestion  Sucrose – table sugar (glucose + fructose)  Lactose – milk sugar (glucose + galactose)  Maltose – starch digestion and grains (glucose + glucose)

 Many sugar units bonded together  Broken down to monosaccharides during digestion  Starch – grains and starchy veggies  Fiber – plant walls *Carbs In Action

 Provide energy  Spare proteins  Assist in breakdown of fat  Provide bulk in diet

 Carbohydrates are used most efficiently in the body for energy, so they are the preferred source of energy  If carb intake is insufficient, the body will draw on proteins for energy

 Body can draw on proteins for energy, but it is less efficient when it does this ◦ Proteins are harder to break down, taking more energy ◦ The break down of proteins creates more waste  By using carbohydrates, the body leaves proteins for building and maintaining cell structures

 Helps to completely break down fats  Without it the body can’t break down fats completely, which leads to ketosis (an increase in blood acidity, which causes cell and organ damage)

 Bulk in your diet makes digestion and elimination more effective  Fiber acts like a sponge and absorbs excess water and toxins, making elimination easier  Bulk in your diet makes you feel fuller longer

 Reduces incidence of G.I. diseases, such as colon cancer, as well as appendicitis, heart disease, and diabetes mellitus ◦ Soluble fibers – dissolve in water and help to lower blood cholesterol levels (bile is involved) ◦ Insoluble fibers – do not dissolve in water and help to reduce cancer risks (less time for toxin exposure) *Illustrate functions

 Broken down in digestive tract to monosaccharides  Monosaccharides pass through the intestine into the bloodstream and on to the liver, where sucrose and galactose are converted to glucose  When the amount of glucose in the blood rises, the body releases insulin from the pancreas

 Insulin helps trigger body cells to burn glucose for energy, thereby reducing the amount of glucose in the body (reducing blood sugar levels)  Insulin also causes muscles and the liver to store glucose not used as energy

 Glycogen is the body’s storage form of glucose  If cells do not have an immediate need for the glucose they took from the bloodstream, they convert it to glycogen to be used later ◦ Glycogen is stored in the muscles (2/3) and in the liver (1/3) ◦ Glycogen in the muscles is converted back into glucose when energy is needed

 The liver only stores a limited supply of glycogen  If more carbs are eaten than the liver can convert to glycogen and store, the excess is converted to fat and stored in fatty tissue in the body  Fat stored cannot be converted back into glucose  *Using Carbs

 Make sure to get a limited amount of simple carbs and a higher amount of complex carbs  Naturally occurring sugars are usually accompanied by other nutrients so they are not as much of a concern  Refined sugars are a concern ◦ Carbohydrate sweeteners that are separated from their natural sources and used as food additives

 Guess what the primary source of sugar is for teenagers?  Candy, pastries, and other sweets round out the typical teenage diet  Hidden sources include sugary cereals, yogurt, and fruit drinks

 - 5% fruit juice  - 0% fruit juice (42 sugar cubes)  - 3% fruit juice  - 25% fruit juice  - 15% fruit juice

 - 5% fruit juice  - 0% fruit juice (42 sugar cubes)  - 3% fruit juice  - 25% fruit juice  - 15% fruit juice

 Starches - the preferred fuel source for your body ◦ Body burns starches efficiently, they make you feel full (satiated), and they carry many other vitamins and minerals  Fiber – gotten through whole-grain foods, vegetables, fruits, and dried beans ◦ Increasing fiber in a diet should be done slowly to allow your digestive system to adapt  *Meeting Carb Needs

 Anything in excess can cause weight gain  Starchy foods are usually not the fattening culprit…it is usually the sauces and toppings served with them that adds the pounds

 Sugar and starched feed the bacteria that live in the mouth; the byproduct of that is plaque, which sticks to the teeth  As the bacteria grow, they produce acid that eats into tooth enamel and causes cavities  Best to avoid sticky carb snacks between meals (e.g. raisins) and to always brush after eating anything

 No studies have proven that this is true  Sugars do give you immediate energy, which can seem like hyperactivity when a lot is taken in  The bigger danger here is that kids who take in lots of sugar are missing out on necessary nutrients found in healthier foods

 Studies show that people prefer sweet tastes  No studies show that there is an addictive component to sugar though…it is more of a preference than an addiction

 Short answer – no ◦ Underproduction of insulin, not a case of too much sugar  Long answer – too much sugar can exacerbate symptoms and condition, but will not cause diabetes to develop in the first place  *Carb Headlines

 Low blood glucose level ◦ Makes you feel tired and sluggish  Over production of insulin  Spread sugar out over the day to avoid a sudden sharp spike in blood sugar and insulin

 An inability to digest lactose, which is found in milk  Due to absence of lactase, which is the enzyme that breaks down lactose  Have to find other options for getting the milk you need ◦ Alternate ways to get dairy